Mediterranean Chickpea Bowl (Printable version)

Spiced chickpeas with fresh vegetables and tahini dressing combine for a vibrant, healthy meal.

# What You Need:

→ Chickpeas

01 - 2 cans (15 oz each) chickpeas, drained and rinsed
02 - 2 tbsp olive oil
03 - 1 tsp ground cumin
04 - 1 tsp smoked paprika
05 - 1/2 tsp garlic powder
06 - 1/2 tsp salt
07 - 1/4 tsp black pepper

→ Fresh Vegetables

08 - 1 cup cherry tomatoes, halved
09 - 1 cup cucumber, diced
10 - 1/2 small red onion, thinly sliced
11 - 1 red bell pepper, diced
12 - 1/4 cup Kalamata olives, pitted and sliced
13 - 1/4 cup fresh parsley, chopped

→ Grains

14 - 2 cups cooked quinoa or brown rice (optional)

→ Tahini Dressing

15 - 1/4 cup tahini
16 - 2 tbsp lemon juice
17 - 1 tbsp olive oil
18 - 1 clove garlic, minced
19 - 2 to 3 tbsp water (to thin)
20 - 1/4 tsp salt

→ Garnishes

21 - 1/4 cup crumbled feta cheese (optional)
22 - Lemon wedges

# How to Make It:

01 - Set the oven to 400°F and allow it to fully preheat.
02 - Pat chickpeas dry with paper towels, then toss with olive oil, cumin, smoked paprika, garlic powder, salt, and black pepper.
03 - Arrange chickpeas in a single layer on a baking sheet and roast for 20 to 25 minutes, shaking the pan halfway through until golden and crispy.
04 - While chickpeas roast, halve cherry tomatoes, dice cucumber and red bell pepper, thinly slice red onion, pit and slice Kalamata olives, and chop fresh parsley.
05 - Whisk together tahini, lemon juice, olive oil, minced garlic, salt, and enough water to achieve a smooth, pourable consistency.
06 - Divide cooked quinoa or brown rice into four bowls if using, then top each with roasted chickpeas, prepared vegetables, olives, and parsley.
07 - Drizzle tahini dressing over the bowls, sprinkle with crumbled feta if desired, add lemon wedges, and serve immediately.

# Expert Advice:

01 -
  • The chickpeas get crispy and golden in the oven, transforming from canned and humble into something you actually crave.
  • You can prep everything in advance and assemble in minutes, making it perfect for those days when you want something nourishing without the fuss.
  • It's endlessly flexible—swap vegetables, grains, or proteins depending on what you have, and it tastes intentional every time.
02 -
  • Draining and rinsing your canned chickpeas is non-negotiable—they'll stay watery and won't crisp if you skip this step, and the flavor becomes dull and canned-tasting.
  • The tahini dressing needs balance; if it tastes bitter or too strong, you need more lemon juice and a pinch more salt to bring out its natural nuttiness.
03 -
  • If you're meal-prepping, assemble the bowl without dressing, cover it, and drizzle tahini just before eating—this keeps everything at peak texture and brightness.
  • A squeeze of fresh lemon juice over the finished bowl adds a final layer of brightness that makes people ask what makes it taste so good.
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